I am training for it, can do one from half way between bottom lockout and 90 degree angle. From lockout is a whole different ball game though.
Btw whoever said that only light guys do these is under a huge misconception. The heaviest guy to do a oac weighed 285 lbs and at 220 and below it has becomes a common skill by those who train it. Some people who have done them at a heavier weight include Bert Asserati 220 lbs, John Grimak 200-220 lbs, Eugene Sandow 185-200 lbs, John Gill 180-190 lbs to name a few. The reason no one does them now? No one trains them anymore not because it’s impossible for heavier guys. Check out this list for more heavier guys with one arm chin ups:
Although, of course it is much easier for guys 160 and below.
My personal preference and what has given me the best results are negatives with isometric holds on the way down. When I do a negative I pause at top middle and just before lockout. Before that I was at a plateau with just negatives.
[quote]Harizard wrote:
Used to train one arm chins, but it’s been a long time and I weigh about 10kg more now than back then. However seeing as I got to where I did without any weighted chin-up training I think when I add that in I might just get it back after a few months. Here’s my old vid: My One Arm Chinups :) - YouTube
EDIT: Probably sound like I’m bragging. Points I’m trying to make:
-bodyweight is important
-weighted chins are the no.1 staple
-can be done without weighted chins anyway
(I’m willing to post my experiences or communicate via pm’s if anyone is interested, doesn’t bother me either way)[/quote]
Holy crap dude, didn’t even look like you were trying.
[quote]db2000 wrote:
Maybe this isn’t the right forum for the post
A lot of strongmen can do chinups…but I doubt any serious competitors (read 105kgs plus) could do them.
If I am wrong…I need to start training for them
(not to discredit any strongman competitors that are of a lighter body weight)[/quote]
I remember reading somewhere (I believe it was an interview or article on beastskills.com) about heavyweights being able to do multiple OAC’s with each arm. One guy in particular weighed 265lb. I’m aware that today’s strongman competitor is usually around 300 lbs., but if someone weighing slightly less can do MULTIPLE OAC’S, then I’m sure it’s possible for a strongman competitor of today’s world to crank out atleast one with their strong hand.
[quote]Karler wrote:
I have the strong belief the Oac deserves it’s own thread.
The one arm chin up has been my training-lifelong dream. In fact I found out T-Nation while searching how to master this beastly skill (beastskills.com).
After about two years training with the one arm chin in mind, I was able to do one at the beginning of summer, but then stopped training it for a while. This fall, my aim is to be able to do a few of these, while still being strong in all the basics like squatz, deadlifts and bench.
Does anyone else on T-Nation have the same goal as me?
I’ll post my progress in this thread, and anyone is invited to post their Oac experience.
[/quote]
Im currently working on the OAC. I’m at the point where I can jump up and hold myself with one hand (chin over the bar) for a few seconds, then lower SLOWLY. No assistance from the other hand. Had to take a break from it last week due to chronic elbow pain and ligament strain. These can defenately strain the wrist/elbow/shoulder and tendons/ligaments if not careful.
Well this is what it looks like for me.
I lost interest in the Oac since I recorded that video, so I won’t be doing multiple Oac’s anytime soon. My new focus is to slowly build strength in my whole body.
Yes because oac actually make you weaker…If you are no longer interested in them then it’s one thing but your comment sounds like you are saying that you can’t be working OAC and building strength everywhere else. Building strength in the whole body would normally require some kind of pulling motion in the vertical plane…tada OAC is one such exercise.
[quote]Typhoon wrote:
Yes because oac actually make you weaker…If you are no longer interested in them then it’s one thing but your comment sounds like you are saying that you can’t be working OAC and building strength everywhere else. Building strength in the whole body would normally require some kind of pulling motion in the vertical plane…tada OAC is one such exercise.[/quote]
you’re right, you can work on the OAC and build strength everywhere. It just that training for the oac is pretty taxing, so I want to put my focus elsewhere.
I was without weight-lifting gear for 6 weeks and spent the time doing chin-ups every second day:
-alternate grip, both ways
-wide grip pull up
-narrow grip pull up
-chin up
I did 1 sets of each to just short of failure, with a couple of minute’s rest between sets.
Could relatively easily do 2 one arm chin ups, not pull ups though, after 6 weeks of this. I only weighed 78kgs though.
Now I weigh around 85 kgs and am far stronger in general, but can only do 1 one arm chin up. And it doesn’t feel overly comfortable.
